In one of the classic bedtime stories of all time, the Fairy Godmother was wise to give Cinderella a coach made from a pumpkin. If Cinderella had not been able to leave on time, at least she would have been left a great source of antioxidants and other nutrients! Pumpkins are not just holiday decorations anymore. Although many people carve a pumpkin for Halloween, this year you should vow to pick up another pumpkin just for its nutritional content. Or, for those who are not quite as adventurous, stop by your local supermarket for some canned pumpkin that can be added to recipes for its rich vitamin A content. Plus: Test your food facts knowledge...

Native American Indians treasured pumpkins for both their dietary and medicinal properties. Returning from their journeys to new lands, European explorers carried back many of the agricultural treasures of the New World, such as the cultivation of pumpkins. A member of the vine family, the pumpkin is considered to be a winter squash. If you and your family have been fortunate enough to have grown pumpkins, or picked a pumpkin from a pumpkin patch, you may already know that this flowering plant has spreading vines, edible bright yellow-orange flowers, large leaves, and long twisting tendrils.

If the pumpkin you carve does not come from your garden, or the local farm, it more than likely came from vast pumpkin farming operations in the United States or Mexico. When you carve your pumpkin, do not throw out the seeds, commonly known as 'pepitas' in Mexico which are a popular addition to many Mexican recipes.

Carotenoids and More: A Nutrition Powerhouse

Pumpkins are one item that many people mistakenly believe is a vegetable. In actuality, pumpkins are gourds, which are actually fruits in the Cucurbita family that also includes squash and cucumbers. This fruit comes in various colors besides the traditional orange. Many markets now carry the white pumpkins, but red and blue pumpkins are still rare. This nutrition powerhouse offers 83 calories, 7 grams of much needed fiber and more than 100% of your daily vitamin A value for each cup of cooked pumpkin. Your peepers also benefit, as there are significant quantities of the carotenoids lutein and zeaxanthin, both of which help to maintain eye health. If that is not enough reason to sneak more pumpkin into your family meals, this same amount of pumpkin supplies 15% of your daily vitamin C and 20% of your daily iron needs.

Eye Health and Beta Carotene

Eye health is an area of great importance to the young and old alike. The deep orange flesh of pumpkin is an indication of the wealth of beta-carotene, a carotenoid that converts to vitamin A in the body. A lack of proper vitamin A intake can lead to poor vision in faint light and may lead to night blindness. Several studies have reported that eating food with beta carotene may lower the risk of age-related macular degeneration, the leading cause of blindness in older people. In a recent study, those people whose intake of carotenoids was highest had a 43% lower risk of this eye disease.

Eating more pumpkin, a source of alpha-carotene, can offer other benefits, such as lowering the risk of lung cancer. Scientists at the Harvard School of Public Health recently showed an analysis of data that beta-cryptoxanthin, another carotenoid present in pumpkin, was found to have potentially protective benefits against lung cancer.

Health Benefits of Pumpkin Seeds

Studies into the health benefits of pumpkin seeds show that they contain chemical substances called cucurbitacins that can prevent the body from converting testosterone into a much more potent form of the hormone called dihydrotestosterone. This may be helpful for supporting prostate health.

If you do decide to savor some pumpkin, look for those that weigh two to three pounds. The quick and easy option is to purchase canned pumpkin, available year-round, if you do not want to cook the winter squash.

Pumpkin seeds are more versatile and easier to add to recipes than the gourd's flesh. Each ounce of pumpkin seeds has 126 calories. Pumpkin seeds are generally available in prepackaged containers as well as bulk bins. Avoid those seeds that have a rancid or musty smell. At home, store the seeds in an airtight container in the refrigerator. Although the seeds may stay edible for several months, they often lose their peak freshness after about one to two months.

Health Benefits of Pumpkin Seeds, cont'd

Pumpkin seeds can be tossed in any recipe where you would normally add nuts. For example, try adding pumpkin seeds to healthy sautéed vegetables or sprinkling them on top of mixed green salads. For those who are more adventurous, try grinding pumpkin seeds with fresh garlic, parsley and cilantro leaves and then tossing with olive oil and lime juice for a tasty salad dressing. If your family does not like much change in their menus, try adding the ground seeds to hot cereals.

How Much do You Know About Food?

You know that brownies taste better when they're just out of the oven and that cranberry sauce will taste bitter if you don't add enough sugar. But do you know who invented the brownie or how to select the ripest cranberries? Aside from knowing which foods you love to curl up with, how much do really know about the history and fun facts of your favorite foods? Find out now. Take this food facts quiz.